Q. Last winter, my beautiful wife of 54 years passed away suddenly. I miss so many things about her and am trying hard to adjust to my new life. My wife was an amazing cook, so I never wanted for a meal. Now, I’m struggling because I only know how to cook a few things and most recipes I find are for larger families. I’ve lost too much weight, and my doctor had to increase my cholesterol and blood pressure medications. How can I cook for one in a healthy way?
A. I’m so sorry to hear about the loss of your wife. I imagine you are having to make many changes in your life, all while missing her tremendously. Meal prep for just one person can be difficult, especially if cooking is new to you. AgeSpan’s registered dietician, Leigh Hartwell, RD, has the following suggestions:
- Research easy recipes for one. Today, more than 14% of all American households are comprised of just one person. This means that more people are living alone now than ever before. As a result, you can find hundreds of easy to cook recipes for one person at the library, bookstore or online.
- Plan ahead. Pick one day each week when you will plan and prepare your favorite recipes, regardless of how many servings. This allows you to freeze extra portions for later in the week.
- Shop smart and read labels. Living alone means that some of your foods may go bad before you have a chance to eat them. There are some very healthy (and inexpensive) fruits and vegetables that can be purchased frozen or in cans. Be sure to read all of the nutrition labels and look for hidden sodium or fats in these foods.
- Invite a friend to dine with you. If you are preparing a meal with many servings, consider asking a friend, neighbor, or family member to dinner. Not only will this help you enjoy your favorite foods without fear of waste, but you’ll also benefit from social interaction with others. If you prefer not to invite people into your home, try having lunch together at the senior center or in a local restaurant.
- Participate in Meals on Wheels. Every day, more than 3,000 people across the Merrimack Valley receive meals from AgeSpan’s nutrition program. These meals can be hot or cold, are perfectly portioned for one person, meet the USDA nutrition standards, and are delivered right to your door.
- Don’t skip meals. When you live alone, it might feel pointless to take the time to sit down and eat and you may instead be tempted to grab something unhealthy on the go or in front of your television. A key component of healthy eating it does not skip or avoid meals, especially if you have a chronic health condition like heart disease or diabetes.
- Consult with a Registered Dietician. A registered dietician is a professional who has had many years of education and training in nutrition and healthy habits. They can sit down with you one-on-one, in your home, online or on the phone. During the consult, they will learn about your habits, preferences, and goals and will help come up with an eating plan that works for you. They can also teach you how to read nutrition labels and how to tailor what you eat to your personal health needs.
Learning to cook or prepare meals in a healthy way can be overwhelming and confusing. AgeSpan’s nutrition department is here to help, whether it’s delivering daily meals, providing congregate or group lunches, or by consulting with one of our registered dieticians. You can learn more and set up an appointment by calling us at 1-800-892-0890.
Are you caring for an older adult or need help finding healthy aging resources? Our experienced staff is available to help. Visit us online at www.agespan.org. You can also call 800-892-0890 or email info@agespan.org.
Joan Hatem-Roy is the chief executive officer of AgeSpan, which serves the following cities and towns: Amesbury, Andover, Billerica, Boxford, Chelmsford, Danvers, Dracut, Dunstable, Georgetown, Groveland, Haverhill, Lawrence, Lowell, Marblehead, Merrimac, Methuen, Middleton, Newbury, Newburyport, North Andover, Peabody, Rowley, Salisbury, Salem, Tewksbury, Tyngsboro, Westford, and West Newbury.
First published in the Eagle-Tribune.
